In this short and powerful episode of Healing Is My Hobby, licensed clinical social worker Jessica Colarco explores the fine line between stress and burnout — and how to recognize the moment when “too much” becomes “not enough.” Through gentle reflection and grounding affirmations, Jessica reminds listeners that healing starts with awareness and self-compassion.

This mindful mini-episode invites you to pause, breathe, and check in with your body’s signals before they become shouts for help.

• The key differences between stress and burnout
• Early signs that your nervous system is overwhelmed
• How to recognize your body’s signals before you crash
• Gentle affirmations to help you pause without guilt
• Why healing is about pausing to recharge, not doing less forever

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How can a single mindful breath shift your entire day?

In this episode of Healing is My Hobby, Jessica Colarco explores the theme of stress and healing through a guided check-in and breathing exercises. She emphasizes the importance of being present and taking micro moments for self-care, reminding listeners that healing can happen anywhere and that every small act of kindness towards oneself is significant. The episode concludes with a call to practice self-awareness and share personal grounding rituals.

Key Takeaways:

• The hardest part of healing is just showing up.
• Creating a moment of pause is essential for healing.
• Trust your stress level without judgment.
• Healing can start in any environment.
• Micro moments of stillness contribute to overall well-being.
• Self-care doesn't require perfect conditions.
• Every breath and pause is an investment in healing.
• You are not behind in your healing journey.
• Practicing presence retrains your nervous system.
• Daily practices help you come home to yourself.

Chapters

00:00 Introduction to Healing and Stress Awareness

00:40 Guided Check-In and Breathing Exercises

03:24 The Importance of Micro Moments in Healing

05:09 Conclusion and Daily Practices for Healing

05:28 NEWCHAPTER

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stress, healing, mindfulness, self-care, breathing exercises, mental health, awareness, presence, nervous system, relaxation

Jessica reflects on a month of experimenting with stress-reduction tools. By journaling daily stress levels and practicing box breathing and the 4-7-8 technique, she shares why stress isn’t something you “fix,” it’s something you tend—day by day. The big takeaway: consistency > perfection.

• Stress care is ongoing tending, not a one-time fix.
• Micro-practices work: even 5 minutes can reset your day.
• Keep experimenting; consistency beats perfection.

• Box Breathing (4x4x4x4): Inhale 4 • Hold 4 • Exhale 4 • Hold 4 (repeat 3–5 rounds).
• 4-7-8 Breath (for sleep): Inhale 4 • Hold 7 • Exhale 8 (repeat up to 4 rounds).

Chapters:

00:00 — Welcome & Context

October theme recap and why this reflection episode matters.

00:20 — What the Data Said

Daily journaling + 1–10 stress ratings; noticing spikes without obvious triggers.

01:05 — Mindset Shift

“Stress isn’t something we fix—it’s something we tend.”

01:35 — Tools That Helped

Box breathing for shoulder tension resets; 4-7-8 for falling asleep.

02:20 — Consistency > Perfection

Five minutes of presence can change the day.

02:45 — Reflection Prompt for You

“What’s one experiment that helped you stress a little less this month?”

03:05 — Stay Connected & Next Steps

Share your experiment; newsletter invite; how to reach Jessica.

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In this episode, Jessica Colarco explores the connection between stress and physical symptoms. She discusses how stress can manifest in the body, the role of trauma responses, and the importance of self-compassion and mindfulness in managing these symptoms. The conversation emphasizes the need for awareness and intentional practices to foster mental wellness and personal growth.

Key Takeaways:

• Stress headaches are often a physical manifestation of emotional tension.
• Chronic stress can lead to maladaptive coping mechanisms like teeth grinding.
• Mindfulness and body awareness can help alleviate stress symptoms.
• Trauma responses can be protective but may hinder emotional expression.
• Cognitive behavioral therapy is an effective treatment for stress-related issues.
• Self-compassion is crucial in managing stress and trauma responses.
• Creating intentional routines can support mental wellness.
• Recognizing patterns of overcommitment can lead to healthier boundaries.
• Awareness of stress responses is the first step toward healing.
• Practicing self-acceptance can shift the focus from external validation.

Chapters

00:00 Understanding Trauma Responses

01:17 Overcommitting at Work: A Deeper Look

03:00 Shifting from External Validation to Self-Acceptance

04:15 Understanding Overcommitment Through a Trauma Lens

05:18 Finding Balance: Routines Over Perfectionism

05:30 Understanding Stress and Its Impact

07:51 Coping Mechanisms for Stress Management

09:28 The Role of Awareness in Healing

09:45 NEWCHAPTER

stress headaches, trauma responses, coping mechanisms, mindfulness, mental wellness, self-compassion, body awareness, emotional health, cognitive behavioral therapy, personal growth

In this episode of Healing is My Hobby, Jessica explores various wellness strategies focused on stress reduction. She shares her personal experiences with journaling, meditation, and breathing techniques, emphasizing the importance of self-awareness and small, manageable changes in daily habits. Through her 'Healing Lab' approach, she encourages listeners to experiment with different methods to find what works best for them in their healing journey.

Key Takeaways:

• Journaling helps identify stress patterns and triggers.
• Meditation can significantly reduce stress and anxiety.
• Breathing techniques are effective for calming the nervous system.
• Awareness of stress levels can lead to proactive changes in daily routines.
• Small, consistent changes can lead to significant improvements in well-being.
• Meditation is a practice, not perfection; consistency is key.
• Breathing exercises like box breathing and 4-7-8 can enhance relaxation.
• Keeping core habits like sleep and exercise supports stress management efforts.
• Experimentation is essential in finding effective wellness strategies.
• Healing is a personal journey that can be made enjoyable through curiosity.

Chapters

00:00 Exploring the Healing Lab: A Personal Journey

03:52 The Power of Journaling for Stress Awareness

08:01 Meditation: A Key to Stress Reduction

10:45 Breathing Techniques: Calming the Nervous System

11:39 Lessons from the Healing Lab: Small Changes Matter

healing, wellness, stress reduction, journaling, meditation, breathing techniques, self-care, mental health, personal growth, mindfulness

In this session, Jessica Colarco introduces box breathing as a powerful technique for stress relief. The conversation includes a guided breathing exercise and imagery to help listeners relax and manage anxiety. The session concludes with a reflection on personal boundaries and choices to lower stress levels.

Key Takeaways:

• Box breathing helps signal safety to our nervous system.
• Breathing techniques can lower stress hormones effectively.
• Guided imagery can relieve stress and promote relaxation.
• Creating a calm space within is essential for mental health.
• Practicing mindfulness can strengthen emotional resilience.
• Small choices can lead to significant stress reduction.
• Regular practice of breathing techniques enhances well-being.
• Imagining a peaceful scene can aid in stress relief.
• Self-care practices are vital for emotional health.
• Awareness of stress levels can help in managing anxiety.

Chapters

00:00 Introduction to Box Breathing

03:16 Guided Imagery for Stress Relief

07:39 Closing Thoughts and Next Steps

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box breathing, stress relief, guided imagery, mindfulness, anxiety management, relaxation techniques, mental health, self-care, breathing exercises, emotional well-being

In this episode of Healing Is My Hobby, Jessica Colarco, LCSW, breaks down the difference between stress and anxiety—and why understanding both is essential for your mental health. You’ll learn how to spot the signs, discover tools for stress management, and explore why boundaries and sleep are non-negotiables for your emotional well-being.

Jessica also shares practical strategies—like journaling for clarity, building a bedtime routine, and practicing breathwork—that help you move from overwhelm to balance. Whether you’re dealing with everyday stressors or persistent anxiety, this episode will leave you with tools to support your healing and deepen your self-care practice.

• Stress is a short-term response; anxiety lingers even when stressors are gone.
• Clear boundaries protect your energy and improve mental health.
• Quality sleep is the foundation for recovery and resilience.
• Exercise and deep breathing are powerful ways to reduce stress naturally.
• Journaling organizes thoughts, reduces anxiety, and promotes emotional clarity.
• Chronic stress impacts physical health—making proactive care essential.
• A consistent bedtime routine improves sleep and emotional balance.

00:00 — Welcome & Introduction

00:06 — Why Healing is Both Story & Science

00:20 — Understanding Stress: What’s Really Happening

02:59 — Acute vs. Chronic Stress

05:48 — Tools for Stress Reduction

10:47 — Setting Boundaries for Emotional Health

14:03 — Sleep as a Mental Health Superpower

18:26 — Stress vs. Anxiety: Spotting the Difference

19:26 — Taking Control of Your Well-Being

19:59 — Embracing the Healing Journey

20:19 — Closing & Reflection

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YouTube: https://www.youtube.com/@healingismyhobby

Keywords: stress, anxiety, mental health, boundaries, sleep, stress management, journaling, self-care, emotional well-being, healing

✨ Welcome to the very first episode of Healing Is My Hobby — where healing meets curiosity, compassion, and a little bit of play. I’m Jessica Colarco, LCSW, and I’m here to remind you that healing isn’t one-size-fits-all — it’s a journey, sometimes messy, always personal, and full of possibilities. ✨

Takeaways

• Healing is a lifelong hobby full of insight and discovery.
• Healing is messy, beautiful, and deeply human.
• Each person's healing journey looks different.
• The podcast blends evidence-based insights with personal exploration.
• Stress can spike during seasonal transitions.
• Therapy can take many forms beyond traditional talk therapy.
• Self-care experiments can be fun and enlightening.
• Mindfulness practices can help in self-awareness.
• It's important to notice and accept your feelings.
• Healing is more effective when shared with others.

Sound bites

"Healing is not one size fits all."

"Therapy is my cardio."

"Whatever I notice is okay."

Chapters

00:00 Introduction to Healing and Podcasting

03:06 Exploring the Journey of Healing

06:02 Self-Check-In and Mindfulness Practices

07:41 Invitation to Join the Healing Journey

08:25 NEWCHAPTER

LISTEN to explore new tools, fresh perspectives, and maybe even a little “aha” moment

Let's Connect!

Instagram: https://www.instagram.com/healingismyhobby/